A classic West African dish, this recipe is made with mostly premade ingredients for a super quick and satisfying meal. I omitted oil for this (coz Crohn’s) but for a more authentic feel and flavor, you’re really gonna wanna put some palm oil in it.
Groundnut (peanut) stew:
- 2 c tomato sauce (store bought pasta sauce, or get fancy and make your own)
- 4 tablespoons peanut butter
- Grated ginger to taste
- 2 Tablespoons palm oil (optional)
- Chopped medium tomato
Pour the sauce in a soup pot over medium heat. Drop in the peanut butter and stir until mixed in. If your sauce is homemade or chunky, hit it with an immersion blender for a smooth creamy consistency. Then add your grated ginger, palm oil if you want, and chopped up tomato. Simmer for 10-15 mins until you see the tomato doing it’s thing, making that special red color at the top of the soup.
Fufu:
- 1 cup Cassava flour aka fufu flour (in the “African” aisle of the international market, or if you’re lucky enough to have a dedicated west African market, look there)
- 2 cups Water
- 4 tablespoons nutritional yeast (optional and not traditional, but adds a little more nutrients to the dish)
Mix the cassava flour (+ nutritional yeast if using) and water together by hand in a bowl. When it has become a smooth slurry with no lumps, pour it into a sauce pan and bring it to a boil, then stir constantly with a wooden spoon until it becomes thick and translucent. It might take a couple tries to get the knack of this process, but you’ll catch on. If you get stuck, there are lots of tutorials on YouTube and many different methods for making fufu. DONT STOP STIRRING. Once your fufu is set up, dump it onto a plate or bowl with a little water on the bottom to keep it from sticking. Let it cool down until you can handle it safely, then pinch it into dumplings and drop it on top of your soup.
Eating Vegan with Crohn's Disease 